{"id":715,"date":"2022-09-05T07:48:45","date_gmt":"2022-09-05T07:48:45","guid":{"rendered":"https:\/\/sportano.cz\/blog\/indoor-cycling-vse-o-spinningovem-treninku-na-kole-ucinky-vyhody-a-kontraindikace\/"},"modified":"2025-07-23T09:51:12","modified_gmt":"2025-07-23T09:51:12","slug":"indoor-cycling-vse-o-spinningovem-treninku-na-kole-ucinky-vyhody-a-kontraindikace","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/indoor-cycling-vse-o-spinningovem-treninku-na-kole-ucinky-vyhody-a-kontraindikace\/","title":{"rendered":"Indoor cycling: v\u0161e o spinningov\u00e9m tr\u00e9ninku na kole. \u00da\u010dinky, v\u00fdhody a kontraindikace"},"content":{"rendered":"<p><strong>Indoor cycling, tedy j\u00edzda na speci\u00e1ln\u00edm stacion\u00e1rn\u00edm kole nebo trena\u017e\u00e9ru, je zp\u016fsob, jak zhubnout, zlep\u0161it kondici a vytrvalost nebo si zacvi\u010dit na kole bez ohledu na venkovn\u00ed podm\u00ednky. P\u0159e\u010dt\u011bte si o indoor cyclingu, \u00fa\u010dinc\u00edch a v\u00fdhod\u00e1ch tohoto druhu cvi\u010den\u00ed.<\/strong><\/p>\n<h2>Indoor cycling: co to je?<\/h2>\n<p><strong>Indoor cycling <\/strong>znamen\u00e1 <strong>tr\u00e9nink na kole v uzav\u0159en\u00e9m prostoru (<\/strong>obvykle ve vyhrazen\u00e9 m\u00edstnosti ve fitness klubu nebo doma). Prob\u00edh\u00e1 na speci\u00e1ln\u00edm stacion\u00e1rn\u00edm kole nebo na vlastn\u00edm jednokole p\u0159ipojen\u00e9m k trena\u017e\u00e9ru. M\u016f\u017ee m\u00edt podobu organizovan\u00fdch skupinov\u00fdch lekc\u00ed pod veden\u00edm kvalifikovan\u00e9ho instruktora nebo individu\u00e1ln\u00ed j\u00edzdy v pohodl\u00ed domova (lo\u017enice\/ob\u00fdvac\u00edho pokoje\/gar\u00e1\u017ee).<\/p>\n<p>N\u00e1zev <strong>spinning se <\/strong>pou\u017e\u00edv\u00e1 zam\u011bniteln\u011b s n\u00e1zvem indoor cycling, co\u017e nen\u00ed zcela spr\u00e1vn\u00e9. Spinning\u00ae je term\u00edn s ochrannou zn\u00e1mkou, kter\u00fd vlastn\u00ed kalifornsk\u00e1 spole\u010dnost Mad Dogg Athletics pro \u0161irokou \u0161k\u00e1lu v\u00fdrobk\u016f souvisej\u00edc\u00edch s cyklistikou. Jeho autorem je Jonathan Goldberg, s\u00e1lov\u00fd cyklista, kter\u00fd koncem 80. let vyvinul speci\u00e1ln\u00ed stacion\u00e1rn\u00ed kolo pro tr\u00e9nink v hale v r\u00e1mci p\u0159\u00edpravy na z\u00e1vod 3100 mil nap\u0159\u00ed\u010d Amerikou. Krom\u011b toho vytvo\u0159il program skupinov\u00fdch lekc\u00ed j\u00edzdy na kole, p\u0159i nich\u017e se pod veden\u00edm instruktora a v rytmu energick\u00e9, speci\u00e1ln\u011b vybran\u00e9 hudby simuluje j\u00edzda v p\u0159\u00edrod\u011b. D\u00e1 se tedy \u0159\u00edci, \u017ee spinning je jednou z nejobl\u00edben\u011bj\u0161\u00edch <strong>odr\u016fd indoor cyclingu &#8211; <\/strong>st\u00e1le tu m\u00e1me \u0161kolu Schwinn nebo Tomahawk. Rozd\u00edly jsou tak\u00e9 v zaujat\u00fdch pozic\u00edch nebo ve form\u011b t\u0159\u00eddy.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/09\/gdi-6315a9dd9b19f.png\" alt=\"\u010cty\u0159i osoby cvi\u010d\u00ed na stacion\u00e1rn\u00edch kolech v posilovn\u011b\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Jak vypad\u00e1 tr\u00e9nink j\u00edzdy na kole v hale?<\/h2>\n<p><strong>Indoor cycling je forma vytrvalostn\u00edho\/kardiotr\u00e9ninku, <\/strong>kter\u00e1 kombinuje simulaci j\u00edzdy na kole v ter\u00e9nu (sjezdy, stoup\u00e1n\u00ed, sprinty atd.) s fitness prvky. Objevuj\u00ed se pozice jako <strong>skoky <\/strong>(poskakov\u00e1n\u00ed), <strong>vlnov\u00e1 j\u00edzda <\/strong>(pohyb bok\u016f sm\u011brem k sedlu a j\u00edzda v n\u00edzk\u00e9 poloze) nebo <strong>zamrznut\u00ed <\/strong>(pr\u00e1ce pouze spodn\u00ed \u010d\u00e1sti t\u011bla s nehybnou horn\u00ed \u010d\u00e1st\u00ed). Skupinov\u00e9 cvi\u010den\u00ed vede instruktor p\u0159i rytmick\u00e9 hudb\u011b (ud\u00e1v\u00e1 tempo, motivuje). Trv\u00e1 od 30 do 90 minut a obt\u00ed\u017enost \u0161lap\u00e1n\u00ed z\u00e1vis\u00ed na form\u011b t\u0159\u00eddy a z\u00e1t\u011b\u017ei regulovan\u00e9 kole\u010dkem nebo tla\u010d\u00edtky. Indoor cyklistiku m\u016f\u017eete provozovat na spinningov\u00fdch kolech nebo speci\u00e1ln\u00edch modelech vybaven\u00fdch konzol\u00ed a bezdr\u00e1tov\u00fdm p\u0159ipojen\u00edm k cyklistick\u00fdm aplikac\u00edm, jako jsou <strong>Zwift, Wahoo SYSTM, TrainerRoad <\/strong>(d\u00edky Bluetooth Smart nebo ANT+ m\u016f\u017eete tr\u00e9novat ve virtu\u00e1ln\u00edm sv\u011bt\u011b, \u00fa\u010dastnit se z\u00e1vod\u016f apod.) nebo <strong>Coach By <\/strong><strong>Color\u00ae <\/strong>(intenzita tr\u00e9ninku se zobrazuje v 5 barv\u00e1ch podle jednotliv\u00fdch hodnot FTP, tj. pr\u016fm\u011brn\u00e9ho maxim\u00e1ln\u00edho v\u00fdkonu, kter\u00fd jsme schopni udr\u017eet p\u0159i j\u00edzd\u011b po dobu 60 minut). S\u00e1lov\u00e1 kola tak\u00e9 umo\u017e\u0148uj\u00ed nastavit sedlo a \u0159\u00edd\u00edtka (vertik\u00e1ln\u011b i horizont\u00e1ln\u011b) podle va\u0161\u00ed v\u00fd\u0161ky.<\/p>\n<h2>\u00da\u010dinky a p\u0159\u00ednosy stacion\u00e1rn\u00ed cyklistiky<\/h2>\n<p>Jednou z nejd\u016fle\u017eit\u011bj\u0161\u00edch v\u00fdhod indoor cyclingu je mo\u017enost cvi\u010dit bez ohledu na pov\u011btrnostn\u00ed podm\u00ednky. <strong>J\u00edzda na stacion\u00e1rn\u00edm kole doma <\/strong>nebo ve fitness klubu v\u00e1m proto umo\u017en\u00ed realizovat tr\u00e9ninkov\u00fd pl\u00e1n, p\u0159ipravit se na sez\u00f3nu a vypilovat formu na podzim a v zim\u011b, kdy d\u00e9\u0161\u0165, sn\u00edh a n\u00edzk\u00e9 teploty venkovn\u00ed cyklistice p\u0159\u00edli\u0161 nep\u0159ej\u00ed.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/09\/gdi-6315a9debb4e9.png\" alt=\"\u017dena cvi\u010d\u00ed na kvalitn\u00edm stacion\u00e1rn\u00edm kole v modern\u00ed t\u011blocvi\u010dn\u011b\" width=\"816\" height=\"426\" \/><\/p>\n<p>J\u00edzda na spinningov\u00e9m kole m\u00e1 tak\u00e9 vliv na hubnut\u00ed &#8211; d\u00edky zna\u010dn\u00e9mu mno\u017estv\u00ed kalori\u00ed sp\u00e1len\u00fdch b\u011bhem tr\u00e9ninku <strong>(a\u017e 1 000 kcal) se ji\u017e <\/strong>po m\u011bs\u00edci pravideln\u00e9ho cvi\u010den\u00ed m\u016f\u017eete t\u011b\u0161it z men\u0161\u00edch obvod\u016f t\u011bla a ni\u017e\u0161\u00ed hmotnosti. A co je d\u016fle\u017eit\u00e9, nemus\u00edte v\u00fdrazn\u011b m\u011bnit sv\u016fj j\u00eddeln\u00ed\u010dek, abyste shodili ne\u017e\u00e1douc\u00ed kila (ale vyv\u00e1\u017een\u00e1 v\u00fd\u017eiva spolu s pravideln\u00fdm tr\u00e9ninkem v\u00e1m samoz\u0159ejm\u011b pom\u016f\u017ee sn\u00ed\u017eit v\u00e1hu rychleji).<\/p>\n<p>Zjist\u011bte mnoho dal\u0161\u00edch v\u00fdhod pravideln\u00e9 j\u00edzdy na spinningov\u00e9m kole:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed nebo udr\u017een\u00ed kondice;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zv\u00fd\u0161en\u00e1 dechov\u00e1 kapacita;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">lep\u0161\u00ed odolnost;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">\u00fa\u010dinn\u011bj\u0161\u00ed kardiovaskul\u00e1rn\u00ed syst\u00e9m, v\u010detn\u011b ni\u017e\u0161\u00edho krevn\u00edho tlaku a ni\u017e\u0161\u00ed hladiny \u0161patn\u00e9ho cholesterolu (LDL);<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed imunity;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">pos\u00edlen\u00ed kloub\u016f a kost\u00ed, tj. sn\u00ed\u017een\u00ed rizika osteopor\u00f3zy;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zv\u00fd\u0161en\u00fd metabolismus;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">vytvarovan\u00e9 h\u00fd\u017ed\u011b, stehna a l\u00fdtka;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zpru\u017en\u011bn\u00ed vaz\u016f a kloub\u016f;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">siln\u011bj\u0161\u00ed b\u0159i\u0161n\u00ed svaly;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zpevn\u011bn\u00ed poko\u017eky, co\u017e se projevuje sn\u00ed\u017een\u00edm viditelnosti celulitidy nebo jej\u00edm odstran\u011bn\u00edm;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">zlep\u0161en\u00ed pam\u011bti a koncentrace;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Zlep\u0161en\u00ed pohody a mo\u017enost sn\u00ed\u017een\u00ed stresu;<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">aktivn\u00ed regenerace po sout\u011b\u017ei.<\/p>\n<\/li>\n<\/ul>\n<h2>Kolik kalori\u00ed se sp\u00e1l\u00ed p\u0159i indoor cyclingu?<\/h2>\n<p>J\u00edzda na spinningov\u00e9m kole je skv\u011bl\u00fd zp\u016fsob, jak zhubnout, sn\u00ed\u017eit mno\u017estv\u00ed t\u011blesn\u00e9ho tuku a sp\u00e1lit spoustu kalori\u00ed. <strong>Jedna 60minutov\u00e1 j\u00edzda na kole v hale znamen\u00e1 o 400 a\u017e 1000 kcal m\u00e9n\u011b<\/strong>. Kone\u010dn\u00fd v\u00fdsledek je ovlivn\u011bn mnoha individu\u00e1ln\u00edmi faktory, v\u010detn\u011b pohlav\u00ed, hmotnosti, v\u011bku, \u00farovn\u011b tr\u00e9novanosti nebo intenzity \u00fasil\u00ed.<\/p>\n<h2>Indoor cycling: komu se tento typ cyklistick\u00e9ho tr\u00e9ninku doporu\u010duje?<\/h2>\n<p><strong>Indoor cycling je forma aktivity ur\u010den\u00e1 prakticky pro ka\u017ed\u00e9ho, bez ohledu na \u00farove\u0148 tr\u00e9novanosti nebo kondice.<\/strong> Lze ji vyu\u017e\u00edt jako dopln\u011bk tr\u00e9ninku zam\u011b\u0159en\u00e9ho na budov\u00e1n\u00ed vytrvalosti, aerobn\u00ed kapacity nebo s\u00edly a jako zp\u016fsob odbour\u00e1v\u00e1n\u00ed stresu nebo navazov\u00e1n\u00ed soci\u00e1ln\u00edch vztah\u016f.<\/p>\n<p>Tr\u00e9nink na stacion\u00e1rn\u00edm kole nebo trena\u017e\u00e9ru se doporu\u010duje profesion\u00e1ln\u00edm cyklist\u016fm i amat\u00e9rsk\u00fdm rekrea\u010dn\u00edm z\u00e1vodn\u00edk\u016fm, kte\u0159\u00ed si cht\u011bj\u00ed udr\u017eet kondici po cel\u00fd rok a zachovat kontinuitu tr\u00e9ninku v p\u0159echodn\u00e9m obdob\u00ed a v zim\u011b.<\/p>\n<p>S\u00e1lov\u00e1 cyklistika je skv\u011bl\u00fdm dopl\u0148kem rehabilitace pro osoby vracej\u00edc\u00ed se po \u00farazu nebo zran\u011bn\u00ed doln\u00edch kon\u010detin, zejm\u00e9na kolen (systematick\u00e1 j\u00edzda na kole pom\u00e1h\u00e1 posilovat \u010dty\u0159hlav\u00fd sval stehenn\u00ed). Tato forma cvi\u010den\u00ed na kole je vhodn\u00e1 i pro osoby s nadv\u00e1hou, kter\u00e9 nemohou zvedat \u010dinky, b\u011bhat nebo chodit na aerobik, a tak\u00e9 pro seniory.<\/p>\n<h3>Kontraindikace pro tr\u00e9nink j\u00edzdy na kole v interi\u00e9ru<\/h3>\n<p>A\u010dkoli m\u00e1 tr\u00e9nink j\u00edzdy na kole v hale mnoho zdravotn\u00edch v\u00fdhod, existuje n\u011bkolik kontraindikac\u00ed, v\u010detn\u011b kardiovaskul\u00e1rn\u00edch probl\u00e9m\u016f nebo \u010derstv\u00fdch zran\u011bn\u00ed. Pokud si nejste jisti, zda je tato forma fyzick\u00e9 aktivity pro v\u00e1s vhodn\u00e1, pora\u010fte se se sv\u00fdm l\u00e9ka\u0159em.<\/p>\n<p>Kdy\u017e jdete na prvn\u00ed lekci indoor cyclingu, p\u0159izp\u016fsobte \u00farove\u0148 tr\u00e9ninku sv\u00e9 fyzick\u00e9 kondici a m\u00ed\u0159e, v jak\u00e9 kolo denn\u011b pou\u017e\u00edv\u00e1te. D\u016fle\u017eit\u00e9 je tak\u00e9 spr\u00e1vn\u00e9 nastaven\u00ed kola a j\u00edzdn\u00ed pozice a dodr\u017eov\u00e1n\u00ed pokyn\u016f instruktora &#8211; \u0161patn\u00e9 dr\u017een\u00ed t\u011bla, \u0161patn\u00e9 nastaven\u00ed \u0159\u00edd\u00edtek a sedla nebo \u0161lap\u00e1n\u00ed po sv\u00e9m m\u016f\u017ee skon\u010dit bolest\u00ed kolen a zad nebo v\u00e1\u017en\u011bj\u0161\u00edm zran\u011bn\u00edm. Tr\u00e9nink, kter\u00fd neodpov\u00edd\u00e1 va\u0161im schopnostem, v\u00e1s nav\u00edc m\u016f\u017ee p\u0159ipravit o ve\u0161kerou z\u00e1bavu z j\u00edzdy a odradit v\u00e1s od dal\u0161\u00edho pokra\u010dov\u00e1n\u00ed v cyklistick\u00e9m dobrodru\u017estv\u00ed.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/09\/gdi-6315a9e01cdf2.png\" alt=\"Mu\u017e pou\u017e\u00edv\u00e1 trena\u017e\u00e9r pro dom\u00e1c\u00ed cyklistiku\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Indoor cycling training: doma nebo ve fitness klubu?<\/h2>\n<p>Zda si vyberete lekci indoor cyclingu ve fitness klubu, nebo se rozhodnete pro j\u00edzdu na dom\u00e1c\u00edm trena\u017e\u00e9ru, z\u00e1le\u017e\u00ed na va\u0161ich individu\u00e1ln\u00edch pot\u0159eb\u00e1ch, schopnostech a preferenc\u00edch.<\/p>\n<p><strong>Indoor cycling ve fitness klubu je <\/strong>ide\u00e1ln\u00ed pro lidi, kte\u0159\u00ed se t\u011b\u017eko motivuj\u00ed k samostatn\u00e9mu tr\u00e9ninku, nemaj\u00ed spr\u00e1vn\u00e9 znalosti o pl\u00e1nov\u00e1n\u00ed tras nebo maj\u00ed r\u00e1di pestrou j\u00edzdu v prom\u011bnliv\u00e9m tempu. Krom\u011b spousty cvi\u010den\u00ed jsou skupinov\u00e9 lekce zam\u011b\u0159eny tak\u00e9 na z\u00e1bavu, co\u017e nemus\u00ed b\u00fdt dobr\u00e1 volba, pokud se p\u0159ipravujete na sout\u011b\u017e a pot\u0159ebujete v\u00edce sout\u011b\u017en\u00edho prvku.<\/p>\n<p>Dom\u00e1c\u00ed j\u00edzda na jednokolce v\u00e1m umo\u017en\u00ed napl\u00e1novat si trasu podle vlastn\u00edch pot\u0159eb nebo vyu\u017e\u00edt hotov\u00e9 tr\u00e9ninky, kter\u00e9 nab\u00edzej\u00ed cyklistick\u00e9 aplikace. Je to tak\u00e9 optim\u00e1ln\u00ed forma cvi\u010den\u00ed, kdy\u017e m\u00e1te probl\u00e9m u\u0161et\u0159it \u010das na cestu do fitness klubu, ale m\u00e1te k dispozici kolo a specializovan\u00e9 vybaven\u00ed. Kvalitn\u00ed <strong>cyklotrena\u017e\u00e9r <\/strong>si m\u016f\u017eete zakoupit v internetov\u00e9m sportovn\u00edm obchod\u011b Sportano.co.uk, kde jsou k dispozici produkty od renomovan\u00fdch v\u00fdrobc\u016f cyklistick\u00e9ho vybaven\u00ed, jako jsou <strong>Zycle, Wahoo, Elite nebo Tacx<\/strong>.<\/p>\n<h2>Indoor cycling: vzorov\u00fd tr\u00e9ninkov\u00fd pl\u00e1n<\/h2>\n<p>Tr\u00e9nink na stacion\u00e1rn\u00edm kole se skl\u00e1d\u00e1 ze 4 \u010d\u00e1st\u00ed &#8211; zah\u0159\u00e1t\u00ed (cca 10 minut), z\u00e1kladn\u00ed \u010d\u00e1sti, ochlazen\u00ed (cool down) a prota\u017een\u00ed. Podle toho, jak\u00e9ho efektu chcete dos\u00e1hnout: zlep\u0161en\u00ed vytrvalosti, s\u00edly, spalov\u00e1n\u00ed nebo m\u016f\u017eete pou\u017e\u00edt nap\u0159. j\u00edzdu do <strong>kopce <\/strong>(j\u00edzda mezi 75-85 % maxim\u00e1ln\u00ed tepov\u00e9 frekvence &#8211; v\u00fdpo\u010det <strong>HRmax = 220 &#8211; v\u011bk<\/strong>), <strong>vysokou <\/strong>(75-85 % HRmax), <strong>mix <\/strong>(r\u016fznorod\u00fd ter\u00e9n &#8211; 65-85 % maxim\u00e1ln\u00ed tepov\u00e9 frekvence), <strong>n\u00edzkou\/vytrvalostn\u00ed <\/strong>(spalov\u00e1n\u00ed a vytrvalost &#8211; 65-75 % maxim\u00e1ln\u00ed tepov\u00e9 frekvence) nebo <strong>intervaly <\/strong>(85-92 % HRmax).<\/p>\n<p>P\u0159\u00edklad intervalov\u00e9ho tr\u00e9ninku na kole v hale:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Zah\u0159\u00e1t\u00ed: 10-15 minut<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Hlavn\u00ed \u010d\u00e1st: 3 minuty p\u0159i 85-92 % HRmax x 5kr\u00e1t + 3 minuty odpo\u010dinku p\u0159i 60-65 % HRmax po ka\u017ed\u00e9m intenzivn\u00edm prota\u017een\u00ed<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Ochlazen\u00ed &#8211; 7-10 minut rozklusu v klidn\u00e9m tempu<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Protahov\u00e1n\u00ed<\/p>\n<\/li>\n<\/ul>\n<p>P\u0159\u00edklad indoor cycling trainingu pro za\u010d\u00e1te\u010dn\u00edky:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Zah\u0159\u00e1t\u00ed: 4 minuty lehk\u00e9ho spinningu p\u0159i 80 RPM (ot\u00e1\u010dk\u00e1ch za minutu) na n\u00edzk\u00e9m odporu s tepovou frekvenc\u00ed 60-65 % HRmax + 2 minuty p\u0159i 85 RPM na 65-68 % HRmax + 2 minuty p\u0159i 90 RPM 68-73 % maxim\u00e1ln\u00ed tepov\u00e9 frekvence.<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Hlavn\u00ed \u010d\u00e1st: Udr\u017eujte tempo 85-90 BPM a ka\u017ed\u00fdch \u0161est minut zrychlete na 100 BPM na 1 minutu a 30 sekund. Po ka\u017ed\u00e9m takov\u00e9m \u00faseku m\u016f\u017eete sn\u00ed\u017eit kadenci na 75 ot\u00e1\u010dek za minutu, p\u0159idat leh\u010d\u00ed z\u00e1t\u011b\u017e a na 30 sekund se postavit, abyste uvolnili tlak na h\u00fd\u017ed\u011b a nohy z j\u00edzdy vsed\u011b, a pak se vr\u00e1tit k tempu 85-90 ot\u00e1\u010dek za minutu. Cel\u00e9 to zopakujte p\u011btkr\u00e1t.<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Ochlazen\u00ed: 5 minut klidn\u00e9 j\u00edzdy vlastn\u00edm tempem, aby se sn\u00ed\u017eila tepov\u00e1 frekvence a vyrovnalo d\u00fdch\u00e1n\u00ed.<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Protahov\u00e1n\u00ed<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\">\n","protected":false},"excerpt":{"rendered":"<p>Indoor cycling, tedy j\u00edzda na speci\u00e1ln\u00edm stacion\u00e1rn\u00edm kole nebo trena\u017e\u00e9ru, je zp\u016fsob, jak zhubnout, zlep\u0161it kondici a vytrvalost nebo si zacvi\u010dit na kole bez ohledu na venkovn\u00ed podm\u00ednky. P\u0159e\u010dt\u011bte si o indoor cyclingu, \u00fa\u010dinc\u00edch a v\u00fdhod\u00e1ch tohoto druhu cvi\u010den\u00ed. Indoor cycling: co to je? Indoor cycling znamen\u00e1 tr\u00e9nink na kole v uzav\u0159en\u00e9m prostoru (obvykle ve [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":720,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[37],"tags":[],"class_list":["post-715","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posilovna-a-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Indoor cycling: v\u0161e o spinningov\u00e9m tr\u00e9ninku na kole. \u00da\u010dinky, v\u00fdhody a kontraindikace - Blog Sportano.cz<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.cz\/blog\/indoor-cycling-vse-o-spinningovem-treninku-na-kole-ucinky-vyhody-a-kontraindikace\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Indoor cycling: v\u0161e o spinningov\u00e9m tr\u00e9ninku na kole. \u00da\u010dinky, v\u00fdhody a kontraindikace - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"Indoor cycling, tedy j\u00edzda na speci\u00e1ln\u00edm stacion\u00e1rn\u00edm kole nebo trena\u017e\u00e9ru, je zp\u016fsob, jak zhubnout, zlep\u0161it kondici a vytrvalost nebo si zacvi\u010dit na kole bez ohledu na venkovn\u00ed podm\u00ednky. P\u0159e\u010dt\u011bte si o indoor cyclingu, \u00fa\u010dinc\u00edch a v\u00fdhod\u00e1ch tohoto druhu cvi\u010den\u00ed. Indoor cycling: co to je? 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P\u0159e\u010dt\u011bte si o indoor cyclingu, \u00fa\u010dinc\u00edch a v\u00fdhod\u00e1ch tohoto druhu cvi\u010den\u00ed. Indoor cycling: co to je? 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